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The Deadline Diet: Phase 1

by Jeffrey McCarrell on March 27, 2019
Now that you know what the deadline diet is all about, let's get started.

Phase 1

Let's figure out how much protein and carbs you'll need. Take your total body weight and multiply by 1.5. This is how many grams of protein and carbs you'll be eating (a 1:1 ratio). For example, a 200-pound male would eat 300 grams of protein and 300 grams of carbohydrates per day. Your fat intake comes only from the naturally occurring amounts found in the protein and carbohydrate sources, but do not exceed .5 gm of fat per pound of body weight per day. These ratios will change from phase to phase.

Food intake should be spread between five or six meals. I would recommend you get a large number of your allotted carbohydrates right after training, preferably in a post-workout drink. You should also taper your carbohydrate intake towards the evening (depending on when you train.) In other words, your last meal of the day should be lower in carbs than your previous meals.

Okay, now, what the heck are you supposed to eat? Honestly, phase one's menu is pretty bland and boring, but it's also very simple. (It'll get a little more complicated later.)

The majority of what you eat should come from the following:


  • Chicken Breast (boneless/skinless)
  • Turkey Breasts
  • Ground Turkey Breast
  • Tuna
  • Orange Roughy
  • Cod
  • Halibut
  • Red Snapper
  • Shrimp
  • Crab
  • Salmon
  • Swordfish
  • Egg whites
  • Flank Steak
  • Top Sirloin
  • Buffalo
  • Ostrich
  • Low Fat Yogurt (sometimes)
  • Low Fat Cottage Cheese
  • Protein Powders
  • Meal Replacement Powders


  • Brown rice
  • Wild Rice
  • Lentils 
  • Steamed vegetables 
  • Sweet potatoes (baked or steamed)
  • White potatoes (baked or steamed)
  • Oatmeal
  • Pinto/Lima Beans
  • Salads (no cheese or croutons)